HAMMER CURLS

1. Stand up with a dumbbell in each hand being held at arms length . The elbows should be close to the torso .

2. The palms of the hand should be facing your torso . This will be your starting position .

3. While holding the upper arm stationary , curl the right weight forward while contracting the biceps as you breathe out . Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level . Hold the contracted position for a second as you squeeze the biceps .

NOTE:- Only the forearms should move .

4. Slowly begin to bring the dumbbells back to starting position as your breathe in .

5. Repeat the movement with the left hand . This equals one repetition .

6. Continue alternating in this manner for the recommended number of repetitions .